Diet Advice From The International Society of Sports Nutrition

Dr. Carl Juneau, PhD -

The International Society of Sports Nutrition has the following diet advice for you:

“A wide range of dietary approaches (low-fat to low-carbohydrate/ketogenic, and all points between) can be similarly effective for improving body composition.”

In other words, you don’t need to follow a specific diet to be healthy and get lean—many are just as effective. In my experience, that’s been true.

Over the years, I’ve found there’s really no one-size-fits-all in nutrition. With my clients, I usually start with a balanced meal plan based on Health Canada’s food guide (carefully prepared by a board-certified, registered dietitian).

Those work well for most people. But some people get better results on a low-carb (keto) diet. For others, intermittent fasting works better. It’s a process of discovery.

Suppose that balanced meal plan ends up not cutting it for you. At that point, I usually provide a low-carb or an intermittent fasting plan. Try that for a few weeks, see how you feel. Do you like it? Is it easy to follow? More importantly, is your weight going up or down? We then revise your plan based on your experience. Iterate and assess, iterate and assess. That’s how I’ve seen clients get their best results.

(Plus, when you lose or gain more than 5 lbs, it’s a good idea to update your plan anyway.)

To really transform your body, you need to dial in your nutrition. It takes time. You’ll make mistakes. But when you finally pinpoint the best diet for you, the benefits are immense:

  • You feel your best
  • You look your best
  • Your have more energy and focus

And more.

If it sounds too tricky and you’d like help along the way, having a great coach helps.

Most online coaches will charge you $200-$500 a month. At Dr. Muscle, we use AI to update your plan, so we’re 2-5x cheaper, and you can easily get unlimited revisions. This new service is in early access, so contact us at support@drmuscleapp.com to learn more if you’re interested.

In the end, whether you do it alone or with a coach, it will be hard. Just hang in there: when you finally nail it, you’ll be flying high.

Good luck on your journey,

Carl